Quinoa vs white rice

Quinoa, cookedCooked enriched long-grain white rice
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 83 g of quinoa or 77 g of white rice. Both get most of their calories from carbohydrate.

More in quinoa: copper (3×), magnesium (5.8×), phosphorus (3.8×), fiber (7.6×) and 3 more. More in white rice: folate (2.1×), selenium (2.5×) and niacin (3.3×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat

Cooked enriched long-grain white rice100 cal

76.9 g · 2.1 g protein · 21.7 g carbs (0.038 g sugars) · 0.22 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%12.5%25%
  • Copper0.16 mg · 0.053 mg
    18%6%
  • Magnesium53.3 mg · 9.2 mg
    13%2%
  • Folate35 µg · 74.6 µg
    9%19%
  • Phosphorus127 mg · 33.1 mg
    10%3%
  • Fiber2.3 g · 0.31 g
    8%1%
  • Manganese0.53 mg · 0.36 mg
    23%16%
  • Riboflavin (B2)0.092 mg · 0.01 mg
    7%1%
  • Selenium2.3 µg · 5.8 µg
    4%10%
  • Niacin (B3)0.34 mg · 1.1 mg
    2%7%
  • Zinc0.91 mg · 0.38 mg
    8%3%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.7 g · 2.1 g7%·4%
  • Total fat1.6 g · 0.22 g2%·<1%
  • Saturated fatlimit0.19 g · 0.059 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.8 g · 21.7 g6%·8%
  • Sodiumlimit5.8 mg · 0.77 mg<1%·<1%
  • Potassium143 mg · 26.9 mg3%·1%
  • Calcium14.2 mg · 7.7 mg1%·1%
  • Iron1.2 mg · 0.92 mg7%·5%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.031 mg4%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.089 mg · 0.13 mg7%·10%
  • Vitamin B60.1 mg · 0.072 mg6%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.2 mg · 1.6 mg3%·<1%

Reported for only one of the two, so not compared: pantothenic acid (B5).

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Cooked enriched long-grain white rice (SR Legacy 168878). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

vs
Compare Quinoa, cooked withRaw wild riceCrude rice branCooked wild riceBrown rice flour
Quinoa vs white rice: 120 vs 130 calories per 100 g